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Download Printable 52 Week Savings Challenge PDF
It is yet again another different look at an authors view.I know it seems like I am just Highly suggesting every single one but ireally am, these are very good blogger.com download and get a free The Year One Challenge for Men: Bigger, Leaner, and Stronger Than Ever in 12 Months or read online for free, please click the link buttom. By Michael. It is designed for the whole year on one page. This template includes a simple but convenient arrangement of sections, so it is easy to use. And a tick “done” will motivate you to continue your challenge. Are you ready to accept such a challenge? Along the way, you will find encouragement and motivation to stay on track. ARE YOU READY TO DRAMATICALLY TRANSFORM YOUR PHYSIQUE IN JUST ONE YEAR? The Year 1 Challenge is a workout journal companion to the bestselling book Bigger Leaner Stronger. With the Bigger Leaner Stronger program, you can gain 20 - 25 pounds of muscle or lose 30 - 35 pounds of fat in just one year.
The year one challenge pdf download
Note: This page has been updated for BLS 2. The original 2. If you have ever tried working out in the gym to get more muscular you have probably been bewildered and overwhelmed by the conflicting and contradictory information in magazines and books on bodybuilding. Popular magazines don't help either. They have models on their covers with perfectly chiseled bodies, but the advice inside is usually written by overweight journalists who are too busy to go to the gym.
So it was a the year one challenge pdf download change to find an audio book by Michael Matthews called " Bigger Leaner Stronger ". He systematically debunks a whole load of bodybuilding BS, and explains that it really is possible to get bigger without getting fatter, and it is possible to get leaner without losing muscle, the year one challenge pdf download.
Three seemingly contradictory goals, but a means to achieve them. In a nutshell, you are going to have to put in a lot of effort and discipline. You can't just rush out and buy a few supplements and expect an overnight transformation.
In my case it took over a year just to get strong enough to even think of starting the program. Because I am 54 years old and have a much-less-than-average muscle strength. In fact not much muscle to speak of. I never have. I was an under-performer at school sports, the year one challenge pdf download, and apart from managing to swim lengths in the gym pool, I haven't ever been able to manage any of the common sports, like running, cycling, soccer, cricket, etc.
They have just been beyond me. In August I joined my local gym and hired a personal trainer to help me once a week. Even the Hardgainer FAQ agrees on this point. Flippie van Schalkwyk was an experienced personal trainer, but he still battled to get a sporting klutz like me to do the exercises properly. It took over a year for me to get my muscles strong enough to do a passable version of each exercise. Flippie stopped personal training in Januaryand Kirk Wentworth took over.
I also decided to train twice a week, supervised on Fridays and unsupervised on Mondays. This increased the volume of my training, and meant that I could make faster gains. Also, you are going to have to change your diet. That means that I significantly increased my protein consumption. I feel much better for it: sugar and processed carbs make me tired and continuously hungry, and junk food in general is not neither healthy or nutritious. I can't remember the last time I had a coke or a big Mac, the year one challenge pdf download.
I shudder to think of all the damage I did to myself over the years by eating rubbish. So I'm not advocating the Banting, LCHF or Paleo diets, but I you will need to eat "whole" food: if you can recognise what animal it came from, or you can see the shape of the vegetable, then its probably OK.
Avoid processed foods of all kinds, including fizzy drinks, liquefied fruit drinks, and all "convenience" stuff that doesn't require refrigeration and comes in a plastic wrapper. You get the idea. If it contains carbohydrates then get the low-GI version, or skip it altogether.
So I eat muesli, yoghurt, eggs, bacon, avocado, vegetables, meat, fish, the year one challenge pdf download, chicken, cheese, and small amounts of milk in my morning decaf coffee. If I eat bread it is in small amounts, such as brown bread and no more than 2 slices. If I have a sandwich for lunch then I'll find one with at least the same amount of protein as carbs.
Michael Matthews thinks I'm crazy and says that I can eat a lot more carbs than I do, but he too says avoid processed forms of food, and eat whole food. He has published several recipe books with good eating ideas. But I don't live in the USA, so many of the recipes use ingredients I can't get or haven't ever heard of. For the "bulking" phase you have to start with this if you don't have much muscle to begin with Mike recommends the year one challenge pdf download of protein per pound of body weight per day that's 2.
He also recommends 2g of carbs per pound, and 0. But bear in mind those carbs aren't cheap junk food carbs, but derived from real food that hasn't been processed to death. Similarly, the protein comes from meat, the year one challenge pdf download, fish, chicken and eggs, with only a small proportion from shakes or powders.
He rightly points out that most bodybuilding supplements are a waste of time and money, but does suggest 5g Creatine Monohydrate daily, plus some protein powder, the year one challenge pdf download. I also use Glutamine on my exercise days, because it reduces muscle soreness quite significantly for me.
When I started The Year One Challenge exercises I changed from 2 days a week to a 4 day-a-week program done over 3 daysthe year one challenge pdf download that I end up doing a different day every Friday when I meet with Kirk, so he can supervise my exercises and point out mistakes or bad form. That's quite a jump, and represents about 5 hours per week in the gym. Quite a change from 1 hour, but it has been a gradual progression, not some heroic leap.
Slow and steady is best when it comes to gym work. First and foremost you need access to a gym or exercise area with free weights and the racks needed for Bench Press, Incline Bench Press and so on. I bought mine from loot. I also recommend the audiobook from Audible.
An optional extra: I bought some "fractional weights", namely four 1kg plates and two 0. This allows me the flexibility of choosing any desired weight, not just multiples of 5kg, which is what my local gym can offer. I use these small weights to progress in smaller increments where bigger increments simply aren't possible for me, or may cause injury. They are a bit of a schlep to carry around, so if you are going up in 5kg increments, don't be a dumb hero: rather be cautious and stay injury free.
The gym is already full of dumb heroes. I also have some straps for Deadlifts so I don't drop the bar and some weightlifting gloves for lifting cold steel bars in cold weather. Then you can download my workout spreadsheet and use it to know what exercises to do and record your weight and reps. I found it was too clunky carrying the Year One Challenge book around. A word about the one-rep maximum 1RM calculation: I have used the well known Epley Formula that is explained in Wikipedia.
I have tweaked it a bit, especially where the rep range deviates from to the rep range. I have done this to make the numbers a bit the year one challenge pdf download realistic and practical.
In Bigger Leaner Stronger 2. The year one challenge pdf download program combines the compound lifting found in strength programs that builds a foundation of strength and size and the isolation work found in bodybuilding workouts that helps develop smaller muscles that contribute to overall proportions and aesthetics, the year one challenge pdf download. Out of these two elements, however, the former heavy compound lifting is far more important than the latter doing isolation work for reaching your goals.
The bottom line is the majority of your progress with your physique is going to come from your progress in your squatting, deadlifting, and bench and overhead pressing. In this week, you will follow a more traditional strength training layout, the year one challenge pdf download, which has you perform the same exercises several times in the week but has you do fewer sets each workout. The purpose of the Strength Week is to give you more practice doing the key exercises the more you do them, the better you get and help you get stronger faster.
Some points on how to do your Strength Weeks properly: As you can see, Workout A emphasizes military pressing whereas Workout B emphasizes bench pressing. As mentioned earlier, make every fourth training week a Strength Week. I recommend that you rest at least one day in between your Strength Week workouts. Many people like to train on Mondays, Wednesdays, and Fridays. Your Strength Week working sets should be done with the same weight as your working sets in your normal workouts.
For example, if, in your last back workout, you deadlifted pounds for sets of 5, 4, and 4 reps, you use pounds for your deadlifts on your Strength Week.
Rest the normal three to four minutes in between sets. You can continue doing cardio or not as usual. For the purposes of simplicity, the spreadsheets assume 3 weeks of normal workouts, followed in week 4 by Strength Week A and week 8 by Strength Week Band then week 9 is the rest week. Each spreadsheet is a 9 week phase of the challenge. Don't waste your time by downloading it if you don't already have the books. You won't know how the program works, and so you'll be wasting your time.
Fill the year one challenge pdf download the date of your workout Aand once you have set up the equipment for the first warm up exercise, the time you started B. Now do the first 4 warm-up sets, noting the weights you used C and the reps you did D. When you do this the first time the Weight column E will be empty.
Put the weight of your best effort with that exercise in the Used column F and Excel will use that as your 1RM and calculate the weights needed for the warm-up routines and the weight range E for your working sets. In the screen shot shown my 1RM is 48kg, so my warm-ups should be 20, 30 and 35kg, and my working set range is 38 to 41kg or more.
As you can see I managed 2 sets with 40kg, and then managed only 4 reps with a spotter on 40kg. Next time I will start at 40 and see how many reps I can manage. Once I can manage 3 sets of 6 reps, then I will try going up to 45kg for 4 or more reps, the year one challenge pdf download.
You can keep increasing the weights while you find your actual 1RM, and then progress more slowly at the limits of what you can do. With the fractional plates I can now start at 42kg and go up in 2kg increments, progressing week by week as I can. Slow and steady, but no injuries. If the warm-up sets take longer than planned, adjust the time to start your working set by adding a minute or two H.
Also, if you are moving from one exercise to another and are delayed, add in the delay time in minutes in column I in the green square.
The actual reps you do are recorded in G and the weights you used in F. On some of the big compound exercises I increase the time between sets I from 4 to 5 minutes.
At the bottom of each page there is a progress chart for 2 of the "main" exercises for the day. Strength week results are shown in purple K and are done on a separate the year one challenge pdf download in the spreadsheet. While you are doing your workout you just need to focus on the time of the next set, the weight used and the reps performed.
Once your workout is done, record the results the year one challenge pdf download The Year One Challenge book, or print out the completed page.
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, time: 7:39The year one challenge pdf download
It is designed for the whole year on one page. This template includes a simple but convenient arrangement of sections, so it is easy to use. And a tick “done” will motivate you to continue your challenge. Are you ready to accept such a challenge? Along the way, you will find encouragement and motivation to stay on track. May 04, · The Year 1 Challenge for Men: Bigger, Leaner, and Stronger Than Ever in 12 Months (Build Muscle, Get Lean, Stay Healthy Series) [Michael Matthews] on blogger.com *FREE* shipping on qualifying offers. ARE YOU READY TO DRAMATICALLY TRANSFORM YOUR PHYSIQUE IN JUST ONE YEAR? The Year 1 Challenge is a workout journal companion to the bestselling book Bigger /5(). The Year One Challenge for Men: Workout Spreadsheet. Note: This page has been updated for BLS The original page is here.. If you have ever tried working out in the gym to get more muscular you have probably been bewildered and overwhelmed by the conflicting and contradictory information in magazines and books on bodybuilding.
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